Understanding the 'Complete Protein' Label
Protein is a crucial macronutrient made up of smaller compounds called amino acids. Of the 20 amino acids required by the body, nine are considered essential and must be obtained through diet. A complete protein source provides all nine essential amino acids in sufficient amounts.
Animal-based proteins such as whey, casein, and egg naturally contain a complete amino acid profile. Many plant-based proteins, however, are typically incomplete, meaning they are low in one or more essential amino acids like methionine or lysine. To make a plant-based protein powder complete, manufacturers often combine different plant sources in a complementary blend.
Step-by-Step Guide to Inspecting Your Protein Powder
To determine if your protein powder is complete, examine the product label carefully:
1. Read the Ingredients List
The ingredients list indicates the protein source. Look for:
- Animal-Based Proteins: Ingredients like "whey protein isolate," "whey protein concentrate," "casein," or "egg white protein" signify complete protein sources.
- Plant-Based Protein Blends: A combination of plant sources, such as "pea protein" and "brown rice protein," indicates a blend designed to achieve a complete amino acid profile. Pea and rice protein, for example, have complementary amino acid profiles.
- Single-Source Plant Proteins: Single-ingredient plant proteins like hemp or rice may not have sufficient levels of certain essential amino acids. Soy protein isolate is a notable exception, as it is a complete plant protein on its own.
2. Examine the Amino Acid Profile
Many quality protein powders display an amino acid profile, listing the amounts of each amino acid per serving. A complete protein powder will show all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. BCAAs (leucine, isoleucine, and valine) are important for muscle protein synthesis.
3. Look for Third-Party Certifications
Certifications from organizations like NSF Certified for Sport or Informed-Sport can help verify a product's quality and ingredient claims, although their primary focus is often on banned substances.
Decoding Protein Quality Scores: DIAAS vs. PDCAAS
Protein quality and bioavailability can be assessed using scoring systems. PDCAAS is an older method, while DIAAS is newer and considered more accurate.
Comparing PDCAAS and DIAAS
| Feature | PDCAAS (Protein Digestibility Corrected Amino Acid Score) | DIAAS (Digestible Indispensable Amino Acid Score) |
|---|---|---|
| Developed | 1991, by the FAO/WHO | 2013, recommended by the FAO |
| Scoring Method | Uses fecal amino acid digestibility | Uses ileal amino acid digestibility |
| Max Score | Capped at 1.0 | Uncapped |
| Ranking | Can give the same score to proteins of different quality | Provides clearer distinction between high-quality proteins |
| Key Insight | A score of 1.0 does not mean it's superior to all other proteins with a 1.0 score | A higher DIAAS score indicates better protein quality and digestibility |
DIAAS is a more precise measure, especially for athletes. High scores in either system (near or above 1.0 for PDCAAS, and >1.0 for DIAAS) generally indicate a high-quality protein source.
Why Blended Proteins are a Smart Choice
Blended protein powders offer advantages, particularly for plant-based options. Combining different plant proteins creates a complete profile of essential amino acids, and blends can combine proteins that digest at different rates, providing a prolonged release for muscle repair. Plant blends can also offer additional nutrients.
Conclusion
Identifying a complete protein powder is essential for optimal nutrition. Examine the ingredient list for inherently complete animal proteins or complementary plant-based blends, and confirm completeness by checking the amino acid profile. For a more detailed assessment, consider products with a DIAAS score, which provides the most accurate measure of protein quality. For further information on protein evaluation, you can explore {Link: Fueled For Life Nutrition fueledforlifenutrition.com/blog/howtopickaqualityproteinpowder} and {Link: FDA fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-nutrition-labeling-protein-rating}.
